Dried Thyme SpicesSpices, thyme, dried20540.93NA1342398.55NA218885559.86.78.47
Dried Basil SpicesSpices, basil, dried28842.7NA11691512.6NA35333863.86989.1413.3
Dried SpearmintSpearmint, dried15661.62NA9263412NA2912025NA3622.5412
Dried Marjoram SpicesSpices, marjoram, dried22031.25NA923836NA3391685585.248.46
SpearmintFresh Spearmint13571.64NA814307.62NA4093123NA2057.43583
Dried Dill Weed SpicesSpices, dill weed, dried21150.58NA585354.7NA6443923NA2473.98.66
Cumin SeedCumin Seed Spices7450.69NA532932.67NA39914304.161343.846.45
Ground TurmericGround Turmeric Spice1621.25NA5320019NA28820005.96264.3312.4
ThymeFresh Thyme12031.65NA524755.1NA3151809NA26.75.38193
Dill WeedFresh Dill Weed14511NA463848.8NA4605149NA4266.35600
Dried Coriander LeafDried Coriander Leaf Spices13401.92NA45.77466.83NA517480231.52275.087.85
Ground SavoryGround Savory Spice23510.93NA41.84166.73NA15411595.0726.54.749.93
Dried Oregano SpicesSpices, oregano, dried18080.72NA41.73065.65NA16814265.128.33.0511.2
BasilFresh Basil23095.02NA41.383515NA73038483.95210.61201
Bay Leaf SpicesSpices, bay leaf7990.4NA41.21157.83NA1085072.7223.555.2
Dried Chervil SpicesSpices, chervil, dried17040.56NA40.41652.66NA570600037105119.1
Poultry Seasoning SpicesSpices, poultry seasoning9730.82NA34.52196.7NA1676687.0426.43.079.1
Celery SeedCelery Seed Spices13521.05NA34.43375.8NA41910719.261225.34.62
Anise SeedAnise Seed Spices5750.81NA331512.05NA39212834.4514.24.78.5
Dried TarragonDried Tarragon Spices11580.69NA333538.1NA31830714.47633.977.87
Fenugreek SeedFenugreek Seed Spices1631.03NA311771.14NA2757155.8562.22.328.2
Ground SageGround Sage Spices15730.72NA26.84083NA86.710193.5210.54.487.6
Dried Rosemary SpicesSpices, rosemary, dried11600.5NA26.51991.7NA63.48664.1745.32.938.44
Dried Parsley SpicesSpices, parsley, dried11710.8NA22.641110NA448275714.54645.66.05
PaprikaPaprika Spice2440.76NA22.51891.7NA33424266.772.34.612
Canned CapersCapers, canned5224.88NA21.84301NA13052215.7306264.171094
PeppermintFresh Peppermint10411.4NA21.83435.04NA3132439NA1334.76337
Raw Regular Tofu Prepared with Calcium SulfateTofu, raw, regular, prepared with calcium sulfate13820.76NA211182.4NA3834783527.63.16334
Chili PowderChili Powder Spices3511.06NA18.41591.8NA319207421.730504.5711.4
Ground GingerGround Ginger Spices1020.43NA17.719230NA150118250243.268.9
Curry PowderCurry Powder Spice4851.1NA17.62357.66NA339108037.2484.348.12
Pumpkin Pie SpiceSpices, pumpkin pie spice5980.42NA17.311914NA1045828.1645.62.087.42
Coriander SeedCoriander Seed Spices7140.98NA16.43321.9NA412127626.435.24.738.9
Fennel SeedFennel Seed Spices10400.93NA163355.7NA4231473NA76.53.27.66
Dill SeedDill Seed Spices14910.77NA162521.8NA27211671219.75.17.57
RosemaryFresh Rosemary7260.69NA15.22082.2NA1511530NA59.52.13155
Caraway SeedCaraway Seed Spices6210.82NA14.62321.17NA51212171115.34.958.9
White PepperWhite Pepper Spices2690.92NA14.5914.36NA178743.145.071.1511.6
CardamomCardamom Spices3690.37NA13.522127NA1721079NA17.47.28
Ground ClovesGround Cloves Spices6920.4NA1328466NA11411177.93032.5411
NattoNatto3090.95NA12.21642.17NA247103612.59.954.378.2
TamariSoy sauce made from soy (tamari)1000.68NA122002.5NA65010604279302.15330
Boiled Hyacinth BeansHyacinth beans, mature seeds, cooked, boiled, without salt1030.87NA11.72101.24NA3088647.18187.3177
Black PepperBlack Pepper Spices5291.64111.620415.2NA18915885.86241.4215
Soy CheeseSoybean, curd cheese3740.75NA114531.77NA44139533.439.73.4141
SaffronSaffron Spices1070.32NA10.725527.5NA24416685.41431.0511.5
SoybeansRaw Soybeans1861.1NA10.61881.7NA4741209121.353.35.74
Ground CinnamonGround Cinnamon Spices12170.41NA107321.2NA77.75233.77122.2213
MothbeansRaw Mothbeans1310.6NA9.53331.6NA42810427.1726.21.688.47
White BeansRaw White Beans2160.89NA9.41711.6NA271161711.514.43.310
Boiled SoybeansBoiled Soybeans no Salt1780.71NA8.971501.44NA42789812.71.742109
Boiled Winged BeansWinged beans, mature seeds, cooked, boiled, without salt2901.58NA8.841102.45NA3125715.926.52.94137
Ground MaceGround Mace Spices1591.56NA8.781030.95NA69.52921.750.51.455.16
Boiled LentilsLentils, mature seeds, cooked, boiled, without salt490.65NA8.6931.28NA4669547.245.173.3180
ShoyuShoyu Soy Sauce1870.24NA8.24195.76NA94024622.83310924.92403
Ground AllspiceGround Allspice Spices7540.63NA8.051543.36NA12911913.08881.159.65
Boiled MothbeansMothbeans, mature seeds, cooked, boiled, without salt7.70.42NA8.052671.35NA3857797.1825.61.5178
Prepared Yellow MustardMustard, prepared, yellow3150.377.58.052402.1NA54076016855203.2419
Boiled White BeansBeans, white, mature seeds, cooked, boiled, without salt1940.62NA81361.37NA24412112.8132.98136
Canned White BeansBeans, white, mature seeds, canned1920.61NA7.871341.36NA23911954.28952.95184
HOUSE FOODS Soft TofuHOUSE FOODS Premium Soft Tofu397NANA7.78NANANANANANA173NA448
Black Turtle BeansRaw Black Turtle Beans1420.88NA7.71420.88NA38913272.837.961.959.73
Kidney BeansRaw All Types Kidney Beans1290.86NA7.41260.92NA36712672.921.62.510.6
Common CowpeasRaw Common Cowpeas980.75NA7.41641.36NA3799938.0414.3310.7
Tofu, extra firm, prepared with nigariTofu, extra firm, prepared with nigari10190.72NA7.371272.4NA4014704714.53.87298
Red or Cayenne PepperRed or Cayenne Pepper Spice1400.35NA7.361431.9NA27619008.328.32.347.6
Red Wine VinegarVinegar, red wine950.16NA7.1630.73NA126616NA1260.471492
Boiled Red Kidney BeansBeans, kidney, red, mature seeds, cooked, boiled, without salt660.57NA6.941061.13NA3359522.834.722.53158
Small White BeansRaw Small White Beans1540.57NA6.91631.14NA397137711.410.72.510.5
Canned Large Lima BeansLima beans, large, mature seeds, canned79.70.68NA6.871481.38NA2818351712762.47293
Boiled Yardlong BeansYardlong beans, mature seeds, cooked, boiled, without salt1070.57NA6.72491.24NA4608017.112.72.75175
Dry Taco MixOriginal Dry Taco Seasoning Mix0NANA6.7NANANANA932NA6711NA5.3
Large Lima BeansRaw Large Lima Beans720.66NA6.671991.5NA34215306.4162.59.03
Mungo BeansRaw Mungo Beans1210.86NA6.662351.34NA3338657.233.42.959.5
Boiled Black Turtle BeansBeans, black turtle, mature seeds, cooked, boiled, without salt1270.62NA6.581130.75NA3519992.776.921.75152
Boiled Common CowpeasCowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt620.69NA6.51371.23NA4037196.4710.33.34181
Canned Black Turtle BeansBeans, black turtle, mature seeds, canned1150.63NA6.261150.77NA35610154.312661.8249
Canned Black Beans low SaltBeans, black, mature seeds, canned, low sodium1150.63NA6.261150.77NA35610154.34551.8249
Boiled Large Lima BeansLima beans, large, mature seeds, cooked, boiled, without salt44.30.615.746.231121.35NA290132511.75.22.48182
Red LentilsRaw Pink Or Red Lentils40.21.1NA6.249.41.44NA24656005.8736.55
Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)7730.82NA6.21422.4NA46556938463.2319
Canned Refried Beans, fat-freeRefried beans, canned, fat-free1290.62NA6.151441.24NA422130621.613292.47299
Boiled Small White BeansBeans, small white, mature seeds, cooked, boiled, without salt1540.31NA61441.08NA3579782.754.232.3134
HOUSE FOODS Firm TofuHOUSE FOODS Premium Firm Tofu526NANA5.96NANANANANANA116NA292
Red Kidney BeansRaw Red Kidney Beans740.621.965.961230.99NA36112102.8510.72.510.5
Pink BeansRaw Pink Beans1140.71NA5.921591.2NA363128011.472.238.8
Broadbeans Raw Broadbeans 910.72NA5.91691.43NA3709347.211.42.769.66
Mung BeansRaw Mung Beans1140.81NA5.831630.89NA31710777.1132.37.82
Vitasoy USA Azumaya, Extra Firm TofuVitasoy USA Azumaya, Extra Firm Tofu600NANA5.8NANANANANANA88.6NA281
Boiled Thin Seeded Lima BeansLima beans, thin seeded (baby), mature seeds, cooked, boiled, without salt690.51NA5.71261.4NA30295511.77.142.45160
Hard Tofu, prepared with nigariTofu, hard, prepared with nigari7140.68NA5.71102.18NA47830234.84.143.43147
Canned Cranberry BeansBeans, cranberry (roman), mature seeds, canned1230.51NA5.61160.72NA31194011.212003.04280
Poppy SeedPoppy Seed Spices8220.93NA5.581983.83NA4974117.7154.53.4
LentilsRaw Lentils300.64NA5.55401.2NA2395770.0855.12.87.04
Thin Seeded Lima BeansRaw Thin Seeded Lima Beans72.50.6NA5.541681.5NA33112566.2711.62.3311
Raw Firm Tofu Prepared with Calcium SulfateTofu, raw, firm, prepared with calcium sulfate14230.79NA5.541212.46NA39649436.3293.27145
Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)5460.77NA5.461331.9NA45259043.839.33.15429
Ground Mustard SeedGround Mustard Seed Spices1570.38NA5.442191.45NA4894361237.683.63.1
Boiled Great Northern BeansBeans, great northern, mature seeds, cooked, boiled, without salt1730.63NA5.41271.3NA41999410.45.12.24175
Fried TofuTofu, fried4130.44NA5.466.71.66NA31916231.717.82.256
Minerals in Top 100 Spices & Legumes with the highest Iron content per 300 kcal
In the above table you can find and compare the amount of minerals in all spices & legumes , sorted by most amount of Iron per 300 calories.
Top 5 spices & legumes with most amount of iron per 300 calories are:
- Dried Thyme Spices
- Dried Basil Spices
- Dried Spearmint
- Dried Marjoram Spices
- Fresh Spearmint